(NewsUSA) - Rich food, extra stress and endless holiday gatherings can do a number on the digestive system. Between charcuterie boards, champagne toasts and once-a-year desserts, it’s no wonder bloating is one of the most common holiday complaints. And nothing kills holiday cheer faster than feeling uncomfortably full and sluggish. In fact, bloating is one of the most common holiday complaints. The good news is that bloating can be controlled without missing out on festive holiday foods.

Try these simple strategies and science-backed tweaks to maintain a happy gut and avoid that dreaded holiday bloat this year.

• Front-load each day with protein and fiber. A high-protein, high-fiber breakfast steadies blood sugar. It also helps boost satiety, making it easier to pass up office goodies or a second slice of pie.
• Eat smaller portions. Oversized holiday meals take much longer to digest, potentially leading to bloating. Try saving some favorites for the next day.
• Pause between bites. Taking at least 30 minutes to finish a meal helps prevent excess air from sneaking into your stomach, and the bloating that comes with it.
• Boost dietary fiber intake. Fiber helps move food through the digestive system at the right pace to keep things regular. Holiday foods that are good dietary fiber sources include pears, cranberries, sweet potatoes, Brussels sprouts, walnuts and pecans.
• Give your digestive enzymes extra support. Digestive enzymes are the behind-the-scenes heroes that help break down food into usable nutrients. But if those enzymes are overwhelmed by a large holiday meal, undigested food may just sit in the gut becoming fuel for gas-producing bacteria. This may lead to bloating and discomfort. A simple way to get back on track is EZZDAY Debloat and Gas Relief, which combines probiotics, digestive enzymes and stress-regulating adaptogens for a total digestive reset. 
• Balance the bubbly. Champagne and other carbonated drinks add gas to the GI tract, which may intensify bloating. Alternate with water to support digestion.
• Walk it off. Short walks after meals help the body digest food more efficiently, while also helping to reduce bloating and lower stress.
• Restore gut balance with post-holiday TLC. Strict liquid diets aren’t always necessary for a great detox. Some gentle plant-based ingredients help flush toxins, promote regularity, and support metabolism (energy) and weight management. An easy option is EZZDAY Colon Detox capsules, which contain trusted botanicals such as senna leaf, milk thistle, dandelion, aloe and cranberry to naturally help cleanse, soothe and reset the digestive system.

With a few mindful digestive-friendly habits, it is possible to enjoy the season’s flavors without the discomfort. Find more wellness ideas and strategies at EZZDAY.com.